by: Chelsea Glover-Jordan, LCSW-C, LICSW
Let’s talk about all the things that may or may not come at the end of the calendar year moving into a new one. There is often conversation surrounding new goals, habits we may want to leave behind, and new things we want to implement for ourselves in order to move toward an improved quality of life. We can always say we will start something at what seems to be the "beginning" like working out on a Monday instead of the middle of the week, or saving for a new home in January instead of October simply because the new year seems like a reset. We can always talk about things we look forward to, but it can be difficult for those who feel they don’t have much to look forward to. Almost like clockwork, when the leaves start falling and it becomes darker earlier in the evening, Seasonal Affective Disorder (SAD) can rear its nasty little head. For some, the holiday season marks the most magical time of the year. It marks a time where there is never a shortage of wholesome home cooking aromas flooding the home or when our family who lives hundreds of miles away bombard our homes to share our space and quality time. For others however, this time may mark the reminder of what is not and what doesn’t seem to be attainable. Depression is a common struggle for Americans during this time because whether it's family dysfunction, the lack of financial resources, trauma, loss, or a combination of the aforementioned, there seems to never be a shortage of people whose mental and emotional instability is not exacerbated by certain reminders and triggers.
Black people in general are likely to experience seasonal depression due to our vitamin D deficiency. Some hallmarks of a vitamin D deficiency include low energy, fatigue, and mood changes that resemble anxiety and depression. This deficiency coupled with some historical dysfunctional dynamics within some [not all] black families can generate the breeding ground for poor emotional regulations during this holiday season, especially if family and friend support are not relevant.
When speaking to clients who struggle with existing through the holiday season, there are a few common themes they all acknowledge to mitigate adverse impacts this time may have on them.
1. Identify support that may be outside of their biological family. Leaning more into friendships outside the family can help individuals feel empowered and less dependent on toxic family members. This can be particularly important for people who feel that their depression may actually stem from familial dynamics. Engaging with people outside of family can help develop new coping mechanisms, build resilience, and provide opportunities for personal growth and self-understanding.
2. Establish and continue to re-establish goals and ways to accomplish those goals. Seasonal depression often leads to fatigue and low energy levels, which can make even simple tasks feel overwhelming. By setting small, achievable goals, individuals can gradually regain a sense of accomplishment, which helps combat feelings of helplessness or hopelessness. Goals also encourage proactive behavior. Even when motivation is low, breaking tasks into manageable steps allows individuals to focus on small victories that help move them forward. This can be a powerful tool in shifting attention away from negative thinking.
3. Create your own traditions. Traditions reflect personal values, interests, and cultural influences. By creating your own rituals that are more aligned with the most authentic version of you, you are connecting to your sense of identity and what makes you feel grounded. This can be important during times when depression causes feelings of disconnection or a lack of purpose. Creating positive traditions that are linked to this season such as cooking your favorite meal, decorating your home in a specific way, or taking winter/fall vacation helps reframe the season, making it feel more aligned with the way you choose to exist outside of previous family norms and traditions.
It is important to recognize that while some find joy and comfort in the holiday season, for others, it highlights what is missing or what feels out of reach. For Black communities, the combination of vitamin D deficiency and potentially strained family relationships can create a perfect storm for emotional instability during this time. Yet, even amid these challenges, there are strategies that can help individuals not only survive but thrive.
Happy Holidays and Cheers to a motivated New Year!
#3Roads #3RoadsTherapy #MentalHealthTherapy #TherapyforBlackGirls #SeasonalDepression #MentalHealth #EmotionalHealth
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